Maintaining strength as you age is key to enjoying active, independent living. Without strong bones and muscles, the simplest tasks like getting dressed, carrying grocery bags, or even lifting yourself out of a chair can become challenging. In order to preserve muscle strength, you need a productive yet sustainable workout plan. Seventy-five is still young, so it’s time to get that plan started.
We spoke with Maree Aiello, Mindbody Wellness Council Member & Fitness Coach, who shares five chair exercises women over 75 need to stay strong.
“The chair gives you stability, so you can focus on building strength without worrying about falling. It’s a great entry point if you’re new to exercise or coming back after time off,” Aiello explains.
Before getting started, there are a few tips to keep in mind. Use a sturdy chair without wheels, and place it against a wall. Keep your breath steady and move slowly. In addition, start with 8 to 10 reps and progress from there. Check in with your healthcare provider if you have any bone, joint, or heart concerns.
Sit-to-Stand
“The sit-to-stand is one of the most functional moves out there and it builds leg and glute strength for daily life,” Aiello says.
- Begin seated at the front of a sturdy chair with your feet under your knees.
- Lean forward slightly.
- Try to stand up without using your knees, hands, or additional support.
- Then, use control to slowly sit back down.
RELATED: This 8-Minute Standing Routine Builds More Core Strength Than 30 Minutes of Crunches After 50
Seated Leg Extensions
“This strengthens the quads that support your knees for things like climbing stairs,” Aiello tells us.
- Begin sitting tall with your back supported against the chair.
- Place your feet flat on the floor.
- Hold the sides of the chair for added stability.
- Lift one leg at a time in front of you until your knee is completely extended. For max quad engagement, keep your toes flexed toward your shins.
- Hold for a moment.
- Use control to lower.
RELATED: 9 Best Daily Exercises for Women Over 50 to Sculpt a Lean Waistline
Seated Band Rows
- Begin sitting tall on a sturdy chair with your feet flat on the floor.
- Loop the resistance band around your feet and hold onto one end in each hand, arms extended in front of you.
- Bend your elbows and row the band toward your torso, keeping your elbows close to your sides.
- Squeeze your shoulder blades together, then slowly extend your arms back to the start position.
RELATED: 5 Best Strength Exercises for Women To Banish Back Fat
Seated Overhead Press
“This exercise builds shoulder strength for reaching and lifting,” Aiello says.
- Begin sitting tall on a sturdy chair with your feet flat on the floor and your core engaged.
- Hold a pair of lightweight dumbbells at shoulder level, palms facing forward.
- Press the weights straight overhead without locking out your elbows.
- Gradually lower the weights back to the start position.
RELATED: 5 Daily Exercises That Rebuild Lost Muscle Faster Than the Gym After 50
Seated Marches
“This move works the hip flexors and core, which you need for walking and balance,” Aiello tells us.
- Begin seated on a sturdy chair with your feet placed hip-width apart on the floor.
- Gently draw your lower belly inward and keep your torso lifted.
- Slowly lift one knee up to hip height.
- Hold for a moment before lowering.
- Continue to alternate in a “marching” fashion.
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